Poob Qhov Hnyav Ua Ntej Xyoo Tshiab. Tshooj 3

2024 Tus sau: Gavin MacAdam | [email protected]. Kawg hloov kho: 2023-12-16 13:40

Ua kom muaj kev noj zaub mov zoo rau qhov poob phaus yog qhov tseem ceeb tshaj plaws. Peb tau rog los ntawm kev noj zaub mov tsis raug xaiv tsis raug. Thiab nws yog qhov tseeb nws qhov nyiaj tshuav uas ua raws li lub zog loj rau lub cev, uas tom qab ntawd tsuas yog xav tau los pab tswj qhov hnyav hauv lwm txoj hauv kev

Lwm cov zaub mov uas ua rau muaj kev noj zaub mov zoo

Tsis txhob hnov qab lwm cov zaub mov noj qab haus huv thiab tshwj xeeb uas yuav zoo rau suav nrog hauv koj cov zaub mov noj. Cov no yog cereals, cereals, thiab legumes. Legumes, los ntawm txoj kev, (taum pauv, taum, taum, taum pauv) rau cov poj niam uas tsis nyiam nqaij yog haum raws li cov zaub zaub protein. Thiab cov nplej yuav txawv - millet, txhuv (nyiam dua tsis tau ua dua), hlaws barley (feem ntau yog cov nplej rau poj niam zoo nkauj), buckwheat, oats lossis dov oats thiab lwm yam. Nws tsuas yog qhia kom ua noj rau lawv, tsis txhob ua rau lawv ntau dhau. Thiab nws zoo dua tsis nrog mis nyuj, tab sis nrog dej, tsis ntxiv butter thiab qab zib.

Muaj ntau tus lej ntawm cov zaub mov uas cov kws tshawb fawb xav txog ua kom hlawv cov roj subcutaneous rog rog. Muaj txog ib puas yam khoom. Ntawm lawv muaj cov kab txawv heev, uas peb tsis tuaj yeem ncav cuag tau yooj yim. Thiab kuv yuav qhia cov uas paub zoo rau peb. Nws kuj tseem yuav zoo los qhia lawv rau hauv koj cov zaub mov noj. Thiab, yog tias ua tau, thiab loj hlob hauv koj lub tsev sov lub caij ntuj sov.

Fat Burners yog:

• tag nrho cov protein, suav nrog los ntawm zaub mov cog, txij li lub cev siv cov calories ntau ntawm lawv cov zom zaub mov;

• khoom noj ntsim xws li kua txob kub, mustard;

• qee yam txuj lom, piv txwv li, cinnamon, qhiav, muaj cov khoom zoo sib xws;

• tshuaj yej ntsuab (cov khoom tseem ceeb hauv ntau yam kev noj haus txhawm rau hlawv cov rog sab hauv);

• ntau cov txiv hmab txiv ntoo, xws li txiv puv luj, kiwi, txiv hmab txiv ntoo, txawm tias txiv ntoo zoo tib yam;

• qee hom zaub ntsuab thiab zaub, xws li cov qos yaj ywm ci hauv lawv cov tawv nqaij, celery, zaub paj, txhua hom zaub qhwv, zucchini, qej;

• dej suav tias yog ib feem tseem ceeb ntawm txhua yam zaub mov noj, suav nrog hlawv roj.

Dej hauv peb kev noj haus

Kuv xav nyob hauv dej kom ntxaws dua, txij li tsis muaj nws nws yuav tsis ua haujlwm kom poob phaus, tsis hais koj nyuaj npaum li cas. Nws yuav tsum haus nrog cov zaub mov twg (txawm hais tias muaj qhov hu ua "qhuav" nrog qhov tsawg kawg nkaus ntawm cov kua, cov kws noj zaub mov tsis pom zoo siv lawv) ntawm cov dej ntshiab hauv ob litres. Thiab nyob rau lub caij sov, txawm tias ntau dua nyob rau lub caij ntuj sov - txog li peb litres ib hnub.

Peb hais txog. Dej tsis tuaj yeem hloov nrog kua txiv, tshuaj yej yam tsis muaj qab zib, kefir thiab lwm yam kua. Cov dej haus no los ntxiv rau qhov ntim dej hauv ib hnub. Haus cov dej ntau tshaj plaws thaum sawv ntxov txog rau thaum yav tsaus ntuj, thaum ob lub raum ua haujlwm zoo. Thiab tawm ib qho me me rau yav tsaus ntuj kom koj tuaj yeem tsaug zog hmo ntuj.

Txhawm rau ua kom nws tsis txaus kom haus, koj tuaj yeem ua kua qaub nrog cov kua txiv qaub, kua txiv hmab txiv ntoo cider vinegar (ib diav hauv ib khob dej), hais kom cov hauv paus qhiav. Tab sis koj yuav tsum haus nws. Nws yuav pab koj poob phaus sai dua qhov koj xav tau.

Calorie cov ntsiab lus ntawm koj cov zaub mov

Cov lus qhia tseem ceeb heev yog ua tib zoo saib xyuas cov calories hauv koj cov zaub mov. Cov kws noj zaub mov thaum lub sijhawm poob phaus pom zoo tias nyob rau nruab nrab cov neeg uas xav kom poob phaus ua raws li kev noj tsis ntau tshaj 1200-1300 kcal ib hnub. Nws txhais li cas?

Txhawm rau nkag siab qhov txheej txheem no, koj yuav tsum luam tawm cov calories ntau ntawm cov zaub mov sib txawv, los ntawm qhov koj tuaj yeem sau koj cov ntawv qhia zaub mov txhua hnub thiab kawm ua tib zoo.

Los ntawm kev txaus siab, suav, raws li qhov hnyav ntawm cov zaub mov thiab lawv cov ntsiab lus calories, pes tsawg calories koj tau noj ib hnub txog hnub no? Kuv lav peb txhiab, tsis muaj tsawg dua, suav nrog qab zib, ncuav thiab ncuav nrog pies.

Tam sim no koj yuav tsum noj 1200 calories ib hnub, tsis muaj ntxiv. Saib cov zaub mov twg ntawm lub rooj muaj cov calories tsawg thiab tsuas yog ua zaub mov tawm ntawm lawv. Cov zaub mov muaj calorie tsawg yuav tsum muaj 4-5 pluas noj hauv ib hnub. Txhua qhov tau txais tsis ntau tshaj 200 grams, txawm hais tias cov zaub mov muaj calorie tsawg tuaj yeem noj ib zaug lossis ntau dua, piv txwv li, cov zaub ntsuab lossis cov dib, uas ua haujlwm tsis "hnyav" txhua yam hauv calories.

Nws yog qhov tsim nyog los sim ua kom ntseeg tau tias txhua pluas noj sib txawv hauv cov vitamins, cov zaub mov, kab kawm los ntawm ib qho dhau los. Piv txwv li, thaum sawv ntxov nws tuaj yeem yog zaub mov noj, txiv hmab txiv ntoo thaum noj su, muaj protein ntau thaum noj su, txiv hmab txiv ntoo qhuav lossis zaub tshiab thaum noj su thaum yav tav su, yav tsaus ntuj zaub xam lav lossis zaub mov muaj mis, piv txwv li, kefir, yogurt lossis tsev me me cheese.

Yog li, txhua pluas noj thaum nruab hnub yuav tsum tsis pub ntau tshaj 200-300 kcal hais txog cov calories. Nov yog qhov kev noj zaub mov kom sib npaug rau qhov poob phaus yog kwv yees li suav sau. Koj yuav tsum ua raws nws kom txog thaum qhov hnyav thiab nws cov cai tau ruaj khov.